Stronglifts 5x5
squat @ 110#
OHP @ 82.5#
DL @ 155#
Wednesday, February 29, 2012
Sunday, February 26, 2012
Thursday, February 23, 2012
Location: Clover Springs/PFC Gym
Workout: Endurance
Clover Springs Hike - South Ridge
Workout: Core Strengthening & Conditioning, Strength
CS&C
3 Rounds of
20x thkb swing @ 44#
15x abmat sit up
15x push up
15x ab wheel
Strength - Stronglifts 5x5
5x 5 squat @ 95#
5x 5 Bench press @105#
5x 5 barbell rows @ 105#
Sunday, February 19, 2012
Saturday, February 18, 2012
Friday, February 17, 2012
Location: PFC Gym
Workout: Strength
Stronglifts 5x5
- 5x 5 Squat @ 90#
- 5x5 Overhead press @ 90#
- 5x 3 Deadlift # 145#
Thursday, February 16, 2012
LocatioN: Cloverdale Backroads / PFC Gym
Workout: Endurance
Cycling - Preston Loop
Miles: 6.75
Time: 00:26:15
Workout: Core Strength & Conditioning
2 Rounds of
25x THKB Swing @ 35#
15x sit up
15x push up
15x ab wheel
Total Time:00:52:03
Wednesday, February 15, 2012
Location: Clover Springs / PFC Gym
Workout: Endurance < 90
Speed Hike - Creek Trail
Workout: Core Strength / Power
3 Rounds of
25x THKB swing @ 35#
15x abmat sit up
15x push up
15x push up
15x ab wheel
Stronglifts 5x5
-5x 5 squat @ 95#
-5x 5 Bench Press @ 100#
-5x 5 barbell row @ 100#
Time: 01:17:32
Miles: 2.0
HR: 133 / 172
Tuesday, February 14, 2012
Monday, February 13, 2012
Thursday, February 09, 2012
Wednesday, February 08, 2012
Location: Clover Springs
Workout: Natural Movement Walk
Pre dawn 2 mile walk through Clover Springs with 2x 20 push ups, 2x 20 sit ups.
Miles:2.0
Time: 00:34:00
Tuesday, February 07, 2012
Location: PFC Gym
Warm Up: Run in place, Jump Rope
Workout: Power
Tabata Squat Interval
16, 17, 16, 18, 17, 18, 17, 18 - 137 Total
Core Strengthening & Conditioning
3x 25 two handed kettlebell swing @ 35#
Strength
Stronglifts 5x5
- W/O A1
5x5 back squat @ 75#
5x5 bench press @ 95#
5x5 barbell row @ 95#
Total Time: 00:42:42
HR: 122 / 168
Monday, February 06, 2012
Sunday, February 05, 2012
Saturday, February 04, 2012
Friday, February 03, 2012
Location: Cloverdale Backroads / PFC Gym
Workout: Endurance, Core Strengthening and Conditioning
Clover Springs
South Ridge Trail Run
Miles:2.5
Time: 00:26:13
PFC Gym - Core Strengthening & Conditioning
3 Rounds of
10x Abmat sit-up w/10# med ball
8x ab wheel roll out
6x back extension - prone push
6x back extension - black cat
16x lateral wood chopper @ 10# med ball (8 each side)
5x deadlift @ 135#
Total Time: 01:04:24
HR: 134 / 171
Wednesday, February 01, 2012
January Workouts
Days this month: 31
Some form of exercise: 21 of 31 days
Approx. exercise hours: 41.5
Approx. hiking/climbing miles: 82.0
Cycling miles: 30.5
Paddling miles: 0.0
JANUARY WORKOUTS - At A Glance
1/1 - Lassen National Park hike
1/3 - Clover Springs speed hike
1/5 - Cycling / Preston Loop
1/6 - Clover Springs / Endurance, Core Strengthening
1/7 - Austin Creek State Rec Area Hike
1/8 - Hiking At Baylands Nature Preserve
1/10 - Clover Springs / Move Naturally (AM)
1/11 - Clover Springs / Pre-dawn walk, PFC Gym / Power
1/12 - Cycling / Preston Loop - Long Version
1/13 - Bike & Hike / Cache Creek Wilderness Area
1/14 - Hiking / Robert Lewis Stevenson State Park
1/17 - Clover Springs / Trail Run
1/19 - Clover Springs / Speed Hike
1/22 - Clover Springs / Natural Movement Hike
1/23 - Clover Springs / Trail Run
1/24 - Clover Springs / Natural Movement Hike
1/25 - Cloverdale Backroads / PFC Gym
1/26 - Clover springs / PFC Gym
1/28 - Lost Coast / Hike
1/29 - Kings Range / Kings Peak Climb
1/31 - Clover Springs / Trail Run
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